High Intensity Freak

Archangel · 04-25-2008, 06:17 PM

Hello ALL, sorry been away for so long, I've been dealing with some serious personal issues, but all is looking up so I have returned!!! The first contest in July has been nixed, still no date, so my Friend and I have set our sights on the one in October!!! Still training the same, just a little longer to go now!!!

Today
4-25-08

Rep Cadence=4/x/2/x

DELTS/BI'S/TRI'S

DELTS
Seated DB Presses
35x15 warmup
55x10 warmup
75x5 warmup
95x9
r/p
95x2
r/p
95x1

Bent Over Rear Laterals (Elbows Leading)
60x10
r/p
60x3
r/p
60x2

Matrix Laterals
170x1 (18 Count Max Contraction Hold)
170x1 (7 Count Negative)

BICEPS/TRICEPS Superset #1
BICEPS
Standing DB Curls
25x10 warmup
40x5 warmup
55x6
r/p
55x2
r/p
55x1

TRICEPS
CG Bench
235x7
r/p
235x2
r/p
235x1

BICEPS/TRICEPS Superset #2
BICEPS
BB Preacher Curls (Elbows in, grip in)
80x9
r/p
80x2
r/p
80x1

TRICEPS
Pushdowns
#15(+plate)x11
r/p
#15(+plate)x3
r/p
#15(+plate)x2

BICEPS/TRICEPS Superset #3
BICEPS
CG Pulldowns (emphasizing Biceps/Narrow grip and elbows in front)
#10x1 (18 Count Max Contraction Hold)
#10x1 (4 Count Negative)

TRICEPS
Matrix Seated Tri-Extensions
205x1 (19 Count Max Contraction hold)
205x1 (4 Count Negative)

Treadmill
20 Minutes
Brisk pace
4.0 Incline
4.0 Speed
DONE!!!

DB Seated Presses where a PR for me, I never thought I had them in me, but my Friend pushed me and gave me the drive I needed!!!

b_reed23 · 04-26-2008, 09:03 AM

is everything ok Arch???

DOMS · 04-26-2008, 10:46 AM

Solid workout, Brother Archangel!

And, like Billie, I hope all is well with you.

Scarface30 · 04-26-2008, 03:22 PM

superb workout Arch

great DB press PR!

take care man...we'll all be thinkin' of ya Arch!

countryboy · 04-26-2008, 08:19 PM

Nice job Arch...!!

Your warmups are my workouts LOL..

Bummer about the show, hope all is well.

SamEaston · 04-27-2008, 07:39 AM

So glad your back Arch - what are matrix laterals??

Archangel · 04-27-2008, 10:50 AM

Quote:

Originally Posted by b_reed23

is everything ok Arch???

Now it is, had a scare w/some personal family issues, but lookin up now, thanks for askin Sister Billie!!!

Quote:

Originally Posted by DOMS

Solid workout, Brother Archangel!

And, like Billie, I hope all is well with you.

Thank you BRother DOMS, all is settling down, thank GOD!!!

Quote:

Originally Posted by Scarface30

superb workout Arch

great DB press PR!

take care man...we'll all be thinkin' of ya Arch!

Thank you BRother Scar, I'm tryin!!! Appreciate that my Friend!!!

Quote:

Originally Posted by countryboy

Nice job Arch...!!

Your warmups are my workouts LOL..

Bummer about the show, hope all is well.

Don't sell yourself short, your doin Great imo!!! Thank you for the kind words, very much appreciated!!!

Quote:

Originally Posted by SamEaston

So glad your back Arch - what are matrix laterals??

Thank you Sister Sam, glad to be back!!! It's a sit down machine that raises on the sides, hope that helps!!!

Today 4-27-08

Cardio
30 Minutes Precor
Interval Training
Levels 2 & 5

20 Minutes Treadmill
Brisk Pace
Incline 4.0
Speed 4.0

Sauna
Whirlpool
Swimming pool
DONE!!!!!!!!!!!!!!!!!!!

b_reed23 · 04-27-2008, 10:38 PM

4.0 as a brisk pace huh?? for my short legs, that's a slow jog...if I was trying to walk at 4.0...I would be rolling

boilermaker · 04-28-2008, 01:11 PM

good to see you back, arch! hope the fam. is ok. do you do the sauna, whilrpool, swimming pool HIT style too?

thewicked · 04-28-2008, 06:47 PM

LOVE R/P TRAINING when i do the bodybuilding thing.. FANTASTIC NUMBERS MAN! You seeing results every week like you should be training like that?

Pylon · 04-28-2008, 07:43 PM

Good to see you back, Arch.

b_reed23 · 04-28-2008, 10:24 PM

Quote:

Originally Posted by boilermaker

good to see you back, arch! hope the fam. is ok. do you do the sauna, whilrpool, swimming pool HIT style too?

with a rest/pause??

Archangel · 04-29-2008, 05:09 PM

Quote:

Originally Posted by b_reed23

4.0 as a brisk pace huh?? for my short legs, that's a slow jog...if I was trying to walk at 4.0...I would be rolling

I just about lost it picturing that!!!

Quote:

Originally Posted by boilermaker

good to see you back, arch! hope the fam. is ok. do you do the sauna, whilrpool, swimming pool HIT style too?

Thank you my Friend,

I just might have to try that, LOL!!!

Quote:

Originally Posted by thewicked

LOVE R/P TRAINING when i do the bodybuilding thing.. FANTASTIC NUMBERS MAN! You seeing results every week like you should be training like that?

Thank you BRother Wicked, thanks for stoppin by as well!!! I see a little here and there, it's a Great way to train imo!!!

Quote:

Originally Posted by Pylon

Good to see you back, Arch.

Good to be back my Friend, thanks for bein there!!!

Quote:

Originally Posted by b_reed23

with a rest/pause??

You just might be on to someting Guys, LOL!!!

Archangel · 04-29-2008, 05:25 PM

Today 4-29-08

BACK/CHEST

RC=4/x/2/x

BACK
Rack Deads (Pins just below the knees)
135x15 warmup
225x10 warmup
315x5 warmup
405x2 warmup (getting ready, LOL)
415x12

Seated Dorian Yates Rows
270x6 + 3 Forced Reps
r/p
270x2 + 1 Forced Rep
r/p
270x1 Forced Rep + 1 Negative

Nautilus Pulldowns (Wheel Loaded)
270x7
r/p
270x2
r/p
270x1 + 1 Negative

Pullovers
255x1 (15 Count Max Contracted Hold)
255x1 (9 Count Negative)

CHEST
Flat BB Bench
135x12 warmup
185x6 warmup
225x3 warmup
250x7 + 1 Forced Rep
r/p
250x1 + 1 Forced Rep
r/p
250x1 Forced + 1 Negative

Incline Hammer Press
180x12 + 2 Forced Reps
r/p
180x3 + 1 Forced Rep
r/p
180x1 + 1 Forced Rep + 1 Negative

Pec Dec
205x1 (10 Count Max Contraction Hold)
205x1 (10 Count Negative)

Treadmill
20 Minutes
Brisk Pace
Incline 4.0
Speed 4.0

Done, I'm gonna feel this one!!!

countryboy · 04-29-2008, 08:17 PM

WooHoo! Looking great.

Scarface30 · 04-30-2008, 07:48 AM

that's just ridiculous when you are warming up with 405!!!

another solid workout Arch, some great numbers you're putting up!

nadirmg · 04-30-2008, 07:04 PM

i'm with scar. warming up with 405?!! holy crudnuts!

b_reed23 · 04-30-2008, 10:20 PM

I agree with all the above...insane rack pulls!!

oh yeah...just to add to your mental picture.....I was doing some HIIT on the treadmill yesterday, and when I slowed down to walk, I tried doing it at 4.0....and I was stretched out on the treadmill like a blue ribbon race horse...haha....had to slow it down to 3.5...which was still pretty darn fast for my nubby legs...

Brutus_G · 05-01-2008, 08:31 AM

Good stuff Archie! Your gonna post up a contest pic right?

boilermaker · 05-01-2008, 08:35 AM

hiya Archie

Archangel · 05-01-2008, 04:31 PM

Quote:

Originally Posted by countryboy

WooHoo! Looking great.

Thank you BRother Country!!!

Quote:

Originally Posted by Scarface30

that's just ridiculous when you are warming up with 405!!!

another solid workout Arch, some great numbers you're putting up!

Thank you too BRother Scar, appreciate that!!!

Quote:

Originally Posted by nadirmg

i'm with scar. warming up with 405?!! holy crudnuts!

I'm tryin, thanks for the encouragment!!! My partner is HITting 500 on his work set, so I've gotta long way to go!!!

Quote:

Originally Posted by b_reed23

I agree with all the above...insane rack pulls!!

oh yeah...just to add to your mental picture.....I was doing some HIIT on the treadmill yesterday, and when I slowed down to walk, I tried doing it at 4.0....and I was stretched out on the treadmill like a blue ribbon race horse...haha....had to slow it down to 3.5...which was still pretty darn fast for my nubby legs...

THank you Sister Billie!!!

You owe me a new moniter, I spit my water all over w/that visual!!! And then the nubby legs comment, oh man your killin me!!!

Quote:

Originally Posted by Brutus_G

Good stuff Archie! Your gonna post up a contest pic right?

Well yeah, but my contest isn't until October now

Quote:

Originally Posted by boilermaker

hiya Archie

How goes it BRother Boiler!!!

Archangel · 05-01-2008, 04:39 PM

Today 5-1-08

LEGS

RC=4/x/2/x

Squats (ATF)
135x20 warmup
225x12 warmup
315x6 warmup
335x3 warmup
365x12

Leg Press w/narrow feet placement (Inside shoulders)
720x15
r/p
720x5
r/p
720x3

Seated Leg Curls
285x12
r/p
285x3
r/p
285x2 + 1 Negative

Leg Extensions
225x1 (22 Count Max Contraction Hold)
225x1 (10 Count Negative)

Standing Calve Raises
300x13
r/p
300x5
r/p
300x2 + 1 Negative

Treadmill
Brisk Pace
Incline 4.0
Speed 4.0
20 Minutes

katt · 05-01-2008, 07:58 PM

so why did you nix the contest in July?? It's still quite a few weeks away

not enough time to cut??

04-25-2008, 06:17 PM	#151
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Hello ALL, sorry been away for so long, I've been dealing with some serious personal issues, but all is looking up so I have returned!!! The first contest in July has been nixed, still no date, so my Friend and I have set our sights on the one in October!!! Still training the same, just a little longer to go now!!! Today 4-25-08 Rep Cadence=4/x/2/x DELTS/BI'S/TRI'S DELTS Seated DB Presses 35x15 warmup 55x10 warmup 75x5 warmup 95x9 r/p 95x2 r/p 95x1 Bent Over Rear Laterals (Elbows Leading) 60x10 r/p 60x3 r/p 60x2 Matrix Laterals 170x1 (18 Count Max Contraction Hold) 170x1 (7 Count Negative) BICEPS/TRICEPS Superset #1 BICEPS Standing DB Curls 25x10 warmup 40x5 warmup 55x6 r/p 55x2 r/p 55x1 TRICEPS CG Bench 235x7 r/p 235x2 r/p 235x1 BICEPS/TRICEPS Superset #2 BICEPS BB Preacher Curls (Elbows in, grip in) 80x9 r/p 80x2 r/p 80x1 TRICEPS Pushdowns #15(+plate)x11 r/p #15(+plate)x3 r/p #15(+plate)x2 BICEPS/TRICEPS Superset #3 BICEPS CG Pulldowns (emphasizing Biceps/Narrow grip and elbows in front) #10x1 (18 Count Max Contraction Hold) #10x1 (4 Count Negative) TRICEPS Matrix Seated Tri-Extensions 205x1 (19 Count Max Contraction hold) 205x1 (4 Count Negative) Treadmill 20 Minutes Brisk pace 4.0 Incline 4.0 Speed DONE!!! DB Seated Presses where a PR for me, I never thought I had them in me, but my Friend pushed me and gave me the drive I needed!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-26-2008, 09:03 AM	#152
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	is everything ok Arch???
	My Journal!

04-26-2008, 10:46 AM	#153
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,512 Photos: 5	Solid workout, Brother Archangel! And, like Billie, I hope all is well with you.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

04-26-2008, 03:22 PM	#154
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	superb workout Arch great DB press PR! take care man...we'll all be thinkin' of ya Arch!
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

04-26-2008, 08:19 PM	#155
countryboy Registered User Join Date: Mar 2008 Location: Connecticut Posts: 285	Nice job Arch...!! Your warmups are my workouts LOL.. Bummer about the show, hope all is well.
	-Dennis

04-27-2008, 10:38 PM	#158
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	4.0 as a brisk pace huh?? for my short legs, that's a slow jog...if I was trying to walk at 4.0...I would be rolling
	My Journal!

04-28-2008, 01:11 PM	#159
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	good to see you back, arch! hope the fam. is ok. do you do the sauna, whilrpool, swimming pool HIT style too?
	My Journal: Are We Almost There Yet?

04-28-2008, 06:47 PM	#160
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	LOVE R/P TRAINING when i do the bodybuilding thing.. FANTASTIC NUMBERS MAN! You seeing results every week like you should be training like that?
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

04-28-2008, 07:43 PM	#161
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Good to see you back, Arch.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

04-29-2008, 05:25 PM	#164
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Today 4-29-08 BACK/CHEST RC=4/x/2/x BACK Rack Deads (Pins just below the knees) 135x15 warmup 225x10 warmup 315x5 warmup 405x2 warmup (getting ready, LOL) 415x12 Seated Dorian Yates Rows 270x6 + 3 Forced Reps r/p 270x2 + 1 Forced Rep r/p 270x1 Forced Rep + 1 Negative Nautilus Pulldowns (Wheel Loaded) 270x7 r/p 270x2 r/p 270x1 + 1 Negative Pullovers 255x1 (15 Count Max Contracted Hold) 255x1 (9 Count Negative) CHEST Flat BB Bench 135x12 warmup 185x6 warmup 225x3 warmup 250x7 + 1 Forced Rep r/p 250x1 + 1 Forced Rep r/p 250x1 Forced + 1 Negative Incline Hammer Press 180x12 + 2 Forced Reps r/p 180x3 + 1 Forced Rep r/p 180x1 + 1 Forced Rep + 1 Negative Pec Dec 205x1 (10 Count Max Contraction Hold) 205x1 (10 Count Negative) Treadmill 20 Minutes Brisk Pace Incline 4.0 Speed 4.0 Done, I'm gonna feel this one!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-29-2008, 08:17 PM	#165
countryboy Registered User Join Date: Mar 2008 Location: Connecticut Posts: 285	WooHoo! Looking great.
	-Dennis

04-30-2008, 07:48 AM	#166
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	that's just ridiculous when you are warming up with 405!!! another solid workout Arch, some great numbers you're putting up!
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

04-30-2008, 07:04 PM	#167
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 927 Photos: 7	i'm with scar. warming up with 405?!! holy crudnuts!
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

04-30-2008, 10:20 PM	#168
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	I agree with all the above...insane rack pulls!! oh yeah...just to add to your mental picture.....I was doing some HIIT on the treadmill yesterday, and when I slowed down to walk, I tried doing it at 4.0....and I was stretched out on the treadmill like a blue ribbon race horse...haha....had to slow it down to 3.5...which was still pretty darn fast for my nubby legs...
	My Journal!

05-01-2008, 08:31 AM	#169
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Good stuff Archie! Your gonna post up a contest pic right?
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

05-01-2008, 08:35 AM	#170
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	hiya Archie
	My Journal: Are We Almost There Yet?

05-01-2008, 04:39 PM	#172
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Today 5-1-08 LEGS RC=4/x/2/x Squats (ATF) 135x20 warmup 225x12 warmup 315x6 warmup 335x3 warmup 365x12 Leg Press w/narrow feet placement (Inside shoulders) 720x15 r/p 720x5 r/p 720x3 Seated Leg Curls 285x12 r/p 285x3 r/p 285x2 + 1 Negative Leg Extensions 225x1 (22 Count Max Contraction Hold) 225x1 (10 Count Negative) Standing Calve Raises 300x13 r/p 300x5 r/p 300x2 + 1 Negative Treadmill Brisk Pace Incline 4.0 Speed 4.0 20 Minutes
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-01-2008, 07:58 PM	#173
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	so why did you nix the contest in July?? It's still quite a few weeks away not enough time to cut??